Push
Incline Barbell Press
What it works
Mainly: Upper chest, Front delts. Also: Triceps.
Setup
Bench at around 30 degrees — steeper than that and it becomes a shoulder press. Same tight upper back as a flat bench.
How it goes
Lower to the upper chest just below the collarbone, then press.
Two things people get wrong
- Setting the bench too upright.
- Letting the bar drift towards the throat.
If the kit’s busy
Incline dumbbell press.
Use the safety pins or a spotter for anything near a maximum. A bar on your chest with no way out is one of the most common serious gym accidents.
These are setup and execution cues, not coaching. If something hurts, stop — and if you're training around an injury or a health condition, get a professional's eyes on it first.